WARM-UP: Banded Monster Walks 2 Rounds: 20 each Right/Left/Forward/Back -then- :30 drills – 1 times Jacks Good mornings Seal Gate swings Push ups Right leg lunge to instep Left leg lunge to instep Cobra to downdog SKILL: BBWU: 15 good mornings 15 RDL WOD: “Woody” Partners! 29 Min Amrap: 38 Box Jumps (24/20) 30 Push

WARM-UP: 400m Run Plyos SKILL: 3 Rounds: ME BSQ @ 65 % 1rm CTC Run Rest 2 min WOD: For Time: (10min cut) 20 Walking lunges (total) 20 V-Ups 1 CTC 30 Walking lunges 25 V-Up 1 Shuttle Run 40 Walking Lunges 30 V-Ups 200 M Run

WARM-UP: Plyos SKILL: SLED Relay, Teams of 2: 4x’s Each Person: across parking lot (to juice bar) and back, relay style Start with one set of plates (25/15’s) and add same weight plates each round. WOD: 4 RFT: 20 KBS (24/16) 15 GTO w/ Plate (45/25) 20 Russian Twists (total) 10 Burpees to Plate

WARM-UP: 200 M Run PVC: Pass thru Good mornings Fig 8 OHSQ Shoulder stretch Hammie stretch SKILL: 10 min to build to 1 RM Push Press from rack WOD: 12 min Amrap: *using 70% of 1rm PP 8 DL 6 Power Cleans 4 FSQ 2 Push Press 200 M Run

WARM-UP: 400m Run 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on AD 5 Inch worms + 5 push-ups (each IW) :30 Bar Hand :30 Handstand hold SKILL: 16 min EMOM 1 – 10 Toes 2 Ring 2 – 15 WBS (20/14) 3 – 15 V-Ups 4 – 20 OH Lunges (45/25) WOD:

WARM-UP: 400m Run Outdoor Plyos SKILL: Clean Complex Clean pull + hang power clean + hang squat clean + FSQ WOD: For Time: (10:00) 6 DL (255/175) 200m Med ball run (20/14) 5 DL 200m Med ball run 4 DL 200m Med ball run 3 DL 200m Med ball run 2 DL 200m Med ball

WARM-UP: :20 Drills (x2) Jacks Lunges Bar Hang Handstand hold/walk Lunge to instep Push-ups then 20 Pelvic raises 15 Single Leg raises (ea.) 20 Kicks on ground 20 Scorpions 10 Burpees SKILL: 4×10 Barbell Bent Over Row WOD: 4 Rounds: 12 (total) Weighted box step ups with KBs (20”) (24/16) 10 Power Snatch (95/65) 12

WARM-UP: 9:00 EMOM M1: 10 Cal Row M2: 15 Russian KBS (24/16) M3: 10 Thrusters with Empty Barbell SKILL: Superset x3 (:60-:90 rest between sets) Bench: ME sets @ 60%-70% of BW Weighted Plank :45est between sets) WOD: Waterfall: Teams of 3 or 4 3 Rounds: 200m Run 10 DB squat cleans (55/35) 15 Burpees 50

WARM-UP: Curb to Curb Run 1:00 Jump rope CTC 12 to 1 of single leg jump rope CTC 50 DU (15 attempts) CTC 20 walking Lunges CTC 5 Inch Worm + 3 Push-ups SKILL: 3 Rounds: 20 Single leg DL with KBs (10R/10L) 20 Banded GMs (rest :90) WOD: Tabata (:20 on/:10 off) 4 Rounds

WARM-UP: 200 m run Line drills 2 x :15 each (:05 rest between) -forward -side to side -shuffle -hip turns 1 Set of Fence drills 6 to 1 Sq and Pushups SKILL: 6X3 Split Jerks with a :03 hold in the catch position WOD: (17:00) 6 Minute AMRAP 10 Thrusters (75/55) 8 KBS (32/24) 6